Friday Workout: DU, KBS, Row, Shoulder to OH

Head on over to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”! Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class). Thanks!

SKILL

Push Jerk, technique work

WOD

Level 1

3 Rounds for total time:

Jump Rope Single x 50

Burpee x 5

Russian Kettlebell Swing (40/20) x 20

Dumbbell Push Press x 10

Row x 15 Calories

Rest 3 Minutes b/w sets

Level 2

4 Rounds for total time:

Double Under x 50

Kettlebell Swing (53/35) x 20

Shoulder to Overhead (135/95) x 10

Row x 20 Calories

Rest 3 Minutes b/w sets

Scale shoulder to OH as needed to maintain unbroken sets if possible – should not need to break up into more than 2 sets each round (i.e. 5/5). Record total time to finish (including 3 minute rest intervals).